Monday WAR Strength & Conditioning

Purple Powder

Program Note:  We are putting the Black session on hold till next week due to thanksgiving being this week. Everything stays the same, we just won't be moving forward in the work book (Classroom Curriculum) until next week, which means we will just pick up in week 2 of the Black Session starting next monday. The gym hours for this week are the following: Monday -normal hours; Tuesday-Normal Hours; Thursday- off for Thanksgiving; Friday- 5PM. ThanksWAR WorkoutA. Front Squat 3 X 3 (90%Effort)    Rest 2 minutesB1. 30 second Ring Dip holds X 5    Rest 15 secondsB2. 30 second Supine Pull Up Plank Holds (COVP - scaled use band)    Rest 1 minuteC. 1 minute Ring plank Hold X 3    Rest 1 minuteD. Row 500 meters (100%) X 3    Rest 3 minutesGYM NOTE: Don't let this one get the best of you mentally. On the front squat we are at 90% effort, challenge yourself to fight for good posture & back angle; forcing knees out. The key on the front squat is the rack position, or high elbows. The ring dip holds are holds at the top of the ring dip. The supine Pullup plank takes  place at the top of the chin up, where you try and hold your chin above the bar for 30 seconds.I can't emphasize enough the importance of sticking to the rest times; this is what creates the natural flow of the workout. Sticking to the time is how the workout is meant to be done; if you don't stick to the times then you arent doing the workout right. Do it right, make it happen. Be disciplined and diligent when you do these workouts; when they are done right, it's a thing of beauty.Example: After C you only rest 1 minute before starting you first 500 meter row. These rows are at a 100 percent effort X 3; resting 3 minutes in between.